weighted pullups


scaled version: buddy or banded pullups

progress to lighter band every/every other set

Body-weight pullups alone can be challenging enough but add weight to them, either with a weight plate or kb on a dipping belt, a dumbbell between your feet or by wearing a weighted vest, and you’ve got an extremely effective exercise for building muscle mass and increasing strength.


100 dumbbell thrusters for time (45/25#)

at the top of each minute, perform 3 burpees!


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